Saturday, July 31, 2010

9.2 mile run

9.21 miles: 1:29:33/9:43 mph

This wasn't on my schedule, it just happened. I didn't want to do the run/squat workout prescribed for fear it would fire up the glute thing (which is starting to feel better) so decided to just try running with no particular plan other than to shut it down if it felt uncomfortable. I wasn't going to run for time or distance — just run and let my body call the shots.

So I got started and it felt not too bad. Everything is a little tight and my stride is still inhibited, but not as much as it had been so that's some progress. Tried to focus on short, quick steps - engaging my hips and just good form. Did not concern myself with speed at all. Tried not to look at the Garmin. Just run.

Started in the direction of my 4.2 mile route and figured I'd at least try and get that much done. At 4.2, I figured why not just go for the 10k. At 6.2 miles, I was about 2 miles away from home. I stopped just briefly to contemplate completing the loop which would have put me at about 10 plus miles or turning around and finishing the 8.2. I turned around feeling satisfied with getting a decent 8 mile run done. At my driveway, I was at 8.2 or so and decided just to keep going for a bit more. In the back of my mind, I was thinking about the 13.1 miles I couldn't finish a week ago... so I went bit more. At 8.6 it was starting not to feel good so I turned around and ran until I had completed 9.2 miles.

So basically, I tricked myself into running 9.2 miles :). I didn't have any water or GU on board. Not sure if this might have given me a better shot at the 13.1 miles. But, considering I didn't really expect to go this far this morning I'm pretty happy with this run.

9:13 AHR139
9:18 AHR148
9:24 AHR146
9:24 AHR145
9:33 AHR147
9:46 AHR157
10:07 AHR149
10:10 AHR157
10:35 AHR156
02:09 AHR155

Friday, July 30, 2010

Bike 3 miles, rest 1 minute x 5

yummy zoom, zoom

bike 3 miles, rest 1 minute x5

8:31 (21.1 mph) AHR 139
8:53 (20.3 mph) AHR 152
9:02 (19.9 mph) AHR 156
8:43 (20.7 mph) AHR 161
9:06 (19.8 mph) AHR 155

Tuesday, July 27, 2010

35 minute bike, 5k run, 250 squats

So the prescribed workout was to be this:
Run 5K, 250 squats, Run 5K

I did:
35 minute bike
5K run (28:17)
250 squats (10:39)

Given the current lack of motivation I opted to go for a ride with my husband after work and see if that didn't get me warmed up to at least make an attempt at this workout.

The ride was great fun. Rode the road bike and pushed a pretty nice pace — 10.7 miles for 35 minutes (18.3 mph). This was supposed to be an easy ride, but I enjoy pushing Sully to ride faster.

When we finished, I figured the hammy/glute might be warmed up enough to be able to run so set out to do the prescribed workout. Got through the first 5K, but it wasn't pretty. This is frustrating, as my legs are feeling really strong and I'm ready to run! I NEED to run! The first mile went pretty well, but I got progressively slower as my stride sort of tightened up as I went messing up my gait and making things uncomfortable. Did the 250 squats and called it quits after that.

I have 3 PT appointments next week and hoping I can get this resolved quickly. Feel like my body is revolting against me at the moment. This coupled with the situation in Tempe is making it difficult to stay motivated.

I have been contemplating maybe doing CdA instead, but my husband thinks I should hang in with AZ for now. So I'll keep an eye on how things develop in Tempe and hope that the hammy/glute thing doesn't become a showstopper.

Hamstring tendonitis with sciatic nerve irriation

nothing a good PT can't help me work through...

Hoping to actually do a workout today... any workout. Mustering motivation. Stay tuned...

Sunday, July 25, 2010

20K TT

20K TT
Total time: 36:55:31 (20.3 mph)

Will see a sports med doc about the glute/hammy thing on Tuesday morning. Run is not happening...

So inspired by the new TriMax Ironmen today!

Saturday, July 24, 2010

Bike 10k x 3 @ 5 minutes rest

Bike 10k - rest 5 minutes x 3

18:48:24 (19.8 mph)
17:56:06 (20.07 mph)
19:12:88 (19.4 mph)

Friday, July 23, 2010

tabata: pull ups, squats, sit ups, push ups

Tabata: 16 minutes
pull ups: 10, 5, 8, 3, 9, 7, 5, 7 (assisted)
squats:   19, 20, 19, 17, 16, 14, 15, 14
sit ups:  9, 13, 14, 13, 12, 12, 11, 11
pushups:  13, 10, 10, 7, 6, 7, 5, 8

I'm exhausted today... 

Wednesday, July 21, 2010

For you LPers

Good luck you guys!

Having had the experience twice, I will tell you two things that I think are super important:
  1. Keep it simple. 
  2. Don't think about the whole thing. 
I know you guys are super nervous, but you'll be amazed at the sense of calm that'll come over you as you bob in the water waiting for the canon to go off. When it does — there won't be any room for nerves or self doubt. You'll just get on task and proceed to make your way through the day. You'll handle whatever comes your way and you'll eventually cross the finish line. Much like giving birth, you'll forget whatever pain you experienced along the way. I know guys — you don't get it, but you will. The next day, what you'll remember is how awesome all the volunteers out on the course were, how great it was to see your family cheering for you in the chute as you came out of the water or how glad you were to see them when you finished that first loop on the bike or the run. You'll remember the spectator who said to you to keep going cuz you're gonna be an Ironman today. You'll remember entering the oval for that final lap and high-fiving complete strangers who are crazy happy to see you. And, if you're lucky - you'll actually hear Mike Reilly say your name :) ENJOY IT!! The day goes by in the blink of an eye.

Good luck!

Row 1000M, 50 45# thrusters, 30 pullups and swim 300 yards

So, first of all... the news of the day. The dam that serves to create Tempe Town Lake — the swim venue for IM Arizona has burst. The result of this is that there is little to no water in the lake — which could mean the IMAZ will not happen this year... kind of demotivating.

Forced myself to go to the gym after a very long day at work anyway.

The CF workout was nasty!
Row 1000M, 50 45# thrusters, 30 pullups
Total time: 12:58

Pleased that I was able to do the 50 thrusters with 40 lbs. loaded on the bar. Thinking that the weight of the bar itself made it close to the prescribed 45 lbs. A few muscle heads ended up standing around watching me as I did these — their mouths hanging open... don't know what the big dealio was...

Swam 300 yards pretty quickly aferwards. Felt like a brick in the water. Time was unimpressive:
Total time: 6:07

Tuesday, July 20, 2010

10K for time

Total time: 59:54
AHR 153
MHR 168

well that didn't go very well... hamstring thing not good

Monday, July 19, 2010

AMRAP 15 minutes: 5 deadlifts (108#), 10 burpees, 15 squats

Completed 6 full rounds plus 5 dead lifts and 8 burpees.

Did 108 lbs. on the dead lifts. Was careful with these as I didn't want to tweak the tendon in my hamstring area or my right quad. I ran 2 miles outside to warm up for the workout. The run felt okay. That tendon —or whatever it is— is still giving me some discomfort. But, its better.

Sunday, July 18, 2010

Saturday, July 17
13.1 mile run TT

Only ran 6.28 before throwing in the towel. Not good... Quads extremely sore and heat no good. Just plain tired from the past week and might have gone a little too hard with the various squat workouts the past 2 days.

Sunday, July 18th

Easy ride on the road bike to spin the legs out a little.

3 - 3 - 3 - 3 -3 Shoulder Press
I did 58# for all sets.

Swim 250, then 5x50  x 3

I ended up doing this swim at the town pool (outdoor). There's a pretty decent lap pool that's separate from the main pool. Was a nice change of scenery and got me a good hour or so of travel time back in my day.

250 (4:55)
5x50 (:54,:54,:54,:54,:55)

250 (unrecorded - pushed the wrong button on my watch)
5x50 (:53,:53,:53,:54,:56)

250 (5:10)
5x50 (:54,:56,:55,:55,:56) 

My right quad is super sore still. Will see how it feels tomorrow.

Friday, July 16, 2010

21, 15, 9 KB Swings, back squats, burpees / 30 deadlifts, row 1000M, 20K Bike TT

It's Miller time! (only don't hand me a Miller ;))

a.m. CF WOD: 21, 15, 9 KB Swings (35#s), back squats (88#s), burpees
Total time: 11:58

p.m. CF WOD: 30 dead lifts (88#), 1000M Row for time
Total time: 8:19

p.m. 20K Bike TT (12.5 miles)
Total time: 39:20 (19.1 mph)

My legs were toast when I got on the bike, but I was determined to get this ride done tonight in an effort to get caught up on my workouts. Did a workout before work this morning in my basement. Hit the gym at 5:30 to get the second WOD done and got home to do the bike all before the first lightening struck! Just barely!! As I'm typing this, all hell has broken out outside.

So this TT time is far from being my best, but a good effort given the number of squats — both free and weighted — i've done since about 6:00 pm yesterday.

Thursday, July 15, 2010

1, 2, 3, 4 minute x2 bike intervals, 300 squats for time, 5x7 thrusters

Back from a business trip to Minnesota. Thought I'd workout while I was there, but the hotel gym really didn't have adequate equipment and no way I was gonna jackhammer a 13.1 mile run on the crappy treadmill or through the streets of St. Paul. The trip began early Monday morning and ended late Wednesday night so really no time.

Tonight I did:

300 squats for time: 9:37 
last time was 10:18 so nice improvement there (and I may have done an extra ten :) )

Next, I did 1, 2, 3, 4 minute bike intervals x 2 
After the first 4 minute, I went back down to 1 minute and back up to 4 again in that order as I set my Garmin up wrong. Same difference I guess. Pretty strong effort considering I did it right after the squats.

1 min. on, 1 min. off
.33 miles, 19.9 mph
2 min. on, 2 min. off
.72 miles, 21.7 mph
3 min. on, 3 min. off
1.07 miles, 21.4 mph
4 min. on, 4 min. off
1.42 miles, 21.2 mph
1 min. on, 1 min. off
.31 miles, 18.4 mph
2 min. on, 2 min. off
.68 miles, 20.5 mph
3 min. on, 3 min. off
.96 miles, 19.2 mph
4 min. on, 4 min. off
1.52 miles, 22.8 mph

Additionally, I did the 7-7-7-7-7 thrusters that were scheduled for this past Monday.

7 - 7 - 7 - 7 - 7
40# - 40# - 46# - 46# - 50# 

Also, a nice improvement over last time. (last time 45# (too much), 36#, 36#, 41#, 41#)

Sunday, July 11, 2010

45 minute bike time trial CF 20 minute AMRAP: 5 push ups, 10 sit ups, 15 squats

45 minute bike TT
Covered 13.26 miles (17.7mph) 
lots of long climbs on this route -- not necessarily real steep, but long and slow -- not a bad pace considering

Rode a total of 1:08 and covered 20.21 miles. Hot and humid!

CF WOD:  5 push ups, 10 sit ups, 15 squats AMRAP in 20 minutes
Completed 23 full rounds plus 5 push ups, 10 situps and 8 squats


Saturday, July 10, 2010

150 wall ball shots for time / 3 x 500 @ 75, 85, 95% effort on 3 minutes rest

150 wall ball shots for time:  7:12

3 x 500 @ 75, 85, 95% effort on 3 minutes rest
 75% effort (10:12)
85% effort (9:48)
95% effort (9:45)

I did tomorrow's workouts today and will do today's tomorrow. I may swim again tomorrow too as swimming will not be an option in Minnesota this week.

Ran 2 miles outside to warm up for wall ball shots. Left leg is still not right. My stride is restricted when I throw the left leg forward. Clearly I strained something that connects my leg to my butt. Its like the hinge is stuck. It felt better today, but still very much inhibit my ability to run "normally". Hoping this continues to improve and work itself out. I'm stretching and foam rolling like its my job.

Wall ball shots outide off the wall of the garage with a 10# ball. Yes, more sweat. A lot of sweat!

Off to the pool a couple hours later for the 3 x 500s. I'm annoyed that the last 500 was only 3 seconds faster than the previous. It seems that there's a point where there's little to be gained by an increase in effort...

I did feel good in the water though :)

Friday, July 09, 2010

Run 800M, 30 situps x 4

total time: 22:21

Ran on the treadmill — still nursing the glute/hamstring so couldn't go all out on the runs. Went as hard as I was able to. Very sweaty affair...

Thursday, July 08, 2010

4 x 5k bike intervals

4 5K @ 3 minutes rest

After work out on the street with my tri bike. Waited til the sun started to go down so it would be a bit cooler. Legs felt a little dead getting started, but happy with the results. I pushed hard and kept pushing myself to push even a little harder even when I thought I was giving it all I had.

8:52 (21.0 mph)
9:11 (20.2 mph)
9:21 (19.9 mph)
9:02 (20.6 mph)

Wednesday, July 07, 2010

Swim 1650 for time

Total time: 33:57

Fairly pathetic time. Got to the pool at 7 p.m. and wasn't sure I'd get this done before they kicked me out. I didn't try to kill it — just nice and steady. Felt good in the water, but not as smooth and powerful as I could be — a little hurky-jerky with the stroke. Very happy that I actually GOT TO the pool though. AND, I got the workout done.

All good.

Tuesday, July 06, 2010

5K run and CF WOD: 10 pull ups, 10 wall ball shots, 10 push ups x 4

3.1 miles / 29:38

CF WOD: 10 pull ups / 10 wall ball shots / 10 push ups

Okay, let's use the term "run" loosely. I wanted to do this run really badly today. It should have been a really good run. I am ready to start running well... However, the hamstring was NOT down with that plan. Yes, it was hot and sticky, but I got out early enough that that should not have been a huge problem. The hamstring/glute tendon is tight and the longer I ran, the more it bothered me. Its going to need a little time to settle down. I did complete the run, but it was a bit pathetic. My stride was greatly inhibited and I went very cautiously so as not to cause injury. Probably should have skipped it all together.

Afterwards, I foam rolled my hip and butt areas on the left side to try and release some of the tightness. Hoping this is not going to be a persistent problem like I've had with my left shoulder.

On Monday, both the hip and shoulder just plain hurt. I started taking Advil on a four hour regimen and my shoulder actually feels better than it has in months so that's all good. I am not supposed to take a lot of Advil, Motrin, Tylenol for other reasons, but really felt I needed it on Monday. It helped so gonna continue to take it as needed.

I don't have to run again until Friday so hoping it'll be better by then.

Did the CF workout after work outside in the garage/patio. My husband assisted me with the pullups. I tried to start each set with at least one full one but it was really tough. I have to do the wall balls outside because I need the high wall offered by the garage.

Next week I have to travel to Minnesota for work so I may start juggling workouts around to accommodate that.

Nothing is easy this year...

Monday, July 05, 2010

Back Squats 3-3-3-3-3

Did these late in the day. Kept weight at 108 so as not to aggravate the glute/hamstring thing. It actually felt better when I was done...

Also did 2 sets of 12 back extensions and 2 full pull ups. Yup, only managed two...

Its disgustingly hot... I may move to Canada...

Sunday, July 04, 2010

Bike Tabata and CF WOD: (400M Run, 30 Box Jumps, 30 Wall Balls) x 4

Decided to do this past Thursday's workouts today since I raced that day.

Took me all day to finally get going on these... Finally, got myself out on my bike around 6:45 p.m. It was hot and I was procrastinating like nobodies business.

Legs felt like toast getting started, but I'm pretty amazed at how powerful these little 20 second efforts were. Set up my Garmin so all I had to do was listen for the beeps. Tried to stay in the saddle for most, but got up out a few times when there was a rise in the road just to maintain speed. I managed to keep most of these 20 second intervals between 21 and 25 miles per hour.

Covered 5.6 miles total.

Shortly after I did the CF WOD: (400M Run, 30 Box Jumps, 30 Wall Balls) x 4
OUCH! This one was tough!
Total time: 22:32

Did this one entirely outside. My 400s were each a little longer due to my issues with setting up the Garmin for this one. It just got messy. Ended up just picking a telephone on the street that was my halfway point. Did the box jumps and wall balls in the yard. Thought I might die! But, I didn't :)

Still having an issue with my left glute/hamstring. Its uncomfortable when I'm sitting and my stride is somewhat restricted when I run... Need to get this worked out!

Hope everyone had an awesome 4th of July!

Saturday, July 03, 2010

60K TT

Took the tri bike out through East Windsor and Ellington today. Did four loops of my LP training route (well, one of the many really) plus Barber Hill and Abbe Roads back into SW. Alot of rolling hills and false flats to work my way up. Legs felt a bit fried right from the getgo and it was a struggle to keep pushing hard. Glute felt fine on the bike, but its sore now. Actually, what's sore is this: my Semitendinosus. Its a hamstring muscle and I think its just super tight. I need to stretch more regularly. A massage would prob help alot too. It was hot out there and I went through my two bottles of water quickly. Did 3 or 4 GUs and three saltstick capsules.

I did a total of 45.05 miles in 2:35 (17.38mph)

Time trial total was 37.3 miles in 2:08 (17.5mph)

Run Intervals: 5 x 800M and Deadlifts 1 - 1 - 1 - 1 - 1 - 1 - 1

Friday, July 2   p.m.

Ran 1 mile warm up on the tready, then did the dead lifts. Feeling a little discomfort in my left glute (or hip or pirformis) after racing Thursday night.

Dead lifts were: 158 - 158 - 158 - 178 - 178 - 198(fail) - 188

Felt these for sure. Failed at 198 even though I was able to do it the other day. Dropped it back down to 188 and just managed to get that up.

Immediately after, I did the 5x800 on the treadmill. Ran .5 miles for each. The first three went really well and then the glute became quite unhappy — each stride resulting in a fair amount of pain. Hopped off the tready to stretch and manipulate my leg a bit. Managed to finish all 5 intervals. The 4th was not good, but the 5th was better.

4:20 (glute on fire!)
3:48 (better)

After the workout, I used my trigger point roller thingy to really target the place that seems to be a bit inflamed in my arse area. Found the spot exactly and worked at it for several minutes. Definitely having some inflammatory issues since late last year that are frustrating. First with my shoulder which is feeling better now that I've found the spot that needs kneading out and now with my glute, hip area. Sucks to get old, but I refuse to let that get in my way.

Thursday, July 01, 2010

Lake Terramuggus Triathlon Series

Local sprint tri series out at lake T / 600 yard swim, 12 mile bike, 5k run
Total time: 1:16:09

Came in 98th out of 182 individual participants and 1st out of 15 in my AG (40-49)! Yeah! 15th female overall.
Pamela Sullivan 46F F4049 
AG 40-49   1/15 
Swim     118/182    15:01 
Bike      82/182    34:53 
Run      104/182    26:15 
Managed to get home from work and out to Marlborough for this tonight. Made it with just enough time to get registered, hit the loo and drop my bike and gear in the remaining bare patch of grass in the transition area.

Swam without wetsuit. Did just okay with the swim. Didn't site well on the way out. The swim time includes the transition. Had a long way to get to the timing mat for the bike.

I hammered the bike. Felt really good! 82 overall.

Executed a very solid run. This one has lots of hills and I ran them all to put down a respectable 5K. Run time includes transition. By my watch the run was 25 something.

Very pleased with my performance tonight — particularly the solid run.